WARM-UP
3:00 Blood Flow
Into
10/10 Lateral steps
20 Pushups with Rotations
15 glute bridges
20 Barbell Good Mornings
Strength/ Skill
Barbell Warm-Up
10 Low Hang Clean High Pulls
8 Low Hang Muscle Cleans
6 Front squats
4 Low Hang Squat Cleans
EMOM 8:
ODD MIN:5 TNG Power Cleans
EVEN MIN: 5 TNG squat Cleans
CONDITIONING
Teams of 2
3 ROUNDS EACH (Follow the leader)
12/10 Cal Row
10 Bench Press (185/125)
10 Power Cleans (135/95)
Intent: Intensity level: Moderate. Anaerobic capacity. Constant work, middle range duration. Moderate weight that should be moved quickly. The complex should be hard but doable within the minute.
POWER HOUR
WARM-UP
3:00 blood Flow +
10-1 banded steps
Into:
20 Banded Press
20 Glute bridges
Deadlift
5 x 5 building
*start at a fairly challenging weight, don’t sacrifice integrity of spine for weight
> superset
4x4 Strict Handstand Pushups
UPPER BODY
2 sets
10 Seated Strict DB Press + :15 Hold @ Top + 8 Arnold Press
10 Hollow Rocks + :30 Hollow Hold + 10 Hollow Rocks
30 OH Barbell Empty Bar Shrugs
CORE
3 rounds:
:20 Barbell OH Situps
:20 Dead Hang
:20 KB Swimgs
30 Banded Pull Aparts (supinate)